My dad always says, “Find something that puts a fire in your belly.” Teenage Me would often roll my eyes, turn up the volume on my latest self-burned punk/emo mix CD and let Travis Barker’s drum beats muffle the unappreciated wise words of my father. As an adult, I can finally understand the sentiment of embracing motivation and passion while pursuing goals. I can also recognize a possibly unintentional deeper meaning here- if left without fuel, fires burn out.
Establishing a goal is the easy part. Hard work comes with actually following through with the steps required to achieve that goal. Maintaining motivation can be difficult, and I always say that building motivation is somewhat of a catch-22. The best way to increase motivation is to just do it (insert Nike symbol here). We feed motivation by reflecting on how we feel as we complete steps toward a goal. Even if the motivation begins as a small flame, we can turn it into a bonfire. Here are some tips for building and maintaining motivation while working toward goals:
Remind yourself of your goals.
Write your goals down and display them in a place you look at often. Make sure they are specific and detailed to better organize steps necessary. Take away the “Oh, right, I forgot I wanted to do that” moment and shoot directly for goal achievement. Goals can be easily pushed to the side and forgotten about if we don’t make a point to keep them in our focus.
Discover the WHY.
Any task has a number of good reasons behind it. Even small things can be analyzed to find something good. Consider washing dishes. We don’t complete the task for no reason- we complete the dishes in order to have a greater sense of cleanliness and organization (and it helps keep little pestering pests away, but that’s a different blog post). It’s all helpful in creating an image of the bigger picture we are striving for.
Partialize your goals.
If we view our goals as one large chunk, it can become overwhelming and cause a person to shut down or give up. By breaking goals down into smaller pieces, we can more easily set targets and obtain a greater sense of achievement. Additionally, developing a deadline for each step can be crucial in maintaining momentum.
Acknowledge your achievements.
Track your progress and celebrate benchmarks along the way. Congratulate yourself when you have completing a smaller chunk of the overall goal. Acknowledging progress made toward your goal can propel you forward to the next step.
I have said this so many times that I feel like it should be my new tag line, but: BE GENTLE WITH YOURSELF. If something is not working, be flexible and try it a different way. If you find yourself frustrated, stressed, or overwhelmed, be flexible enough with your deadlines that you can allow yourself a moment to step away and regroup. Achieving a goal looks differently for every person. Don’t just find a process, find YOUR process.
Picture this: It’s been a months-long streak of hitting wellness goals. You go to sleep at a normal time and sleep well, embrace a healthy diet that a few years ago you would have scoffed at, and actually find yourself LOVING engaging in regular exercise. And then, boom—you go on vacation, your car gets totaled by a deer, stress builds. Routine goes out the window, and it feels like all of the progress that was made is quickly crawling away from the fires that have engulfed your once safe little nest.
The thing about fires is that they go out eventually. The flames may burn us, but we can avoid the spiral of negativity and douse the fire with water and positivity until we are left to lick our wounds and move forward. Most of us know how difficult it can be to get back on track when life happens.
Here are 5 powerful strategies to moving forward after hardship attempts to derail progress.
Identify the root of the backslide
Before we can find a way back, we need to identify what contributed to our slide in the first place. This can include increased stress from life changes, self-defeating mindsets and behaviors, illness or injury, challenging or more frequent life events, and/or challenges in time management. For example, my car recently got totaled. Working out daily was impossible when I needed to spend my free time looking at cars, talking to my insurance, taking my car to various inspection sites. Attending to my car had to become my priority, given that I commute to work by driving.
2. Try a different approach
Maybe while you were exploring the root of the backslide, you discovered some real barriers to working toward goals. Maybe you’ve been planning to exercise in the mornings, but can’t go to sleep early enough? Maybe you’re finding difficulty keeping up with a healthy diet due to limited variety of fresh foods at the grocery story you go to. Achieving goals may require some changes in approach, and that’s okay! Methods are going to look different for everyone. It’s all about finding what works best for you and using that to your advantage.
3. Create a schedule
I love schedules. I mean it— I LOVE them. Nothing makes me feel more organized than having a plan—even if it’s just loosely followed. My Sunday routine includes sitting down and planning the week—exercises I want to focus on, meals I want to eat, self care activities I want to do, and other tasks or errands that need to be completed. I create a schedule based on what my week looks like and then try my best to stick with it—but life happens, so I’m always gentle and understanding if my schedule changes in small various ways as the week goes on.
4. Find accountability
Studies show that the more people that know about your goal, the more likely you are to work toward it. Working toward holding yourself accountable is monumental in achieving goals, but better yet, finding other people who can hold you accountable creates a whole new layer of support in actually doing what you say you’re going to do.
5. Be gentle with yourself
Imagine me shouting the following from the tallest rooftop:Embracing positivity toward self and challenges can make or break the ability to overcome obstacles. Understand that backslides happen. Working toward a goal will not always be a forward motion—sometimes it feels like two steps forward, one step back. Negativity and frustration toward self or circumstances can cause one to shut down and can be a deterrent to finding motivation to work through failure. If needed, go back to the basics until you start to feel your groove again.
As Wellness Warriors, it’s important to put more emphasis on the sense of accomplishment we have when achieving a goal and decrease the focus we may put on barriers. We can choose to interpret hardships as an opportunity to utilize healthy coping skills and celebrate our strength, resiliency, and power.
Happy Tuesday, Wellness Warriors! Here’s to hoping that the schedule I have outlined for myself allows me the ability to port more consistently now that my car fiasco is resolved!
A person’s ability to achieve a health balance between professional and personal life directly contributes to overall happiness and job performance. According to Small Business Trends, 66% of full time employees believe they lack a healthy work-life balance. For employers, this relates to poor productivity, low morale, and high turnover. For individuals, this means missing out on spending time with people and at events we enjoy. Even scarier, long term effects of an unhealthy work-life balance may include higher risk of depression and anxiety and higher risk of heart disease or stroke. Family Living Today and Now Sourcing investigated statistics across the globe, ranking the United States 30th out of 38 countries in work-life balance.
Recent statistics show that 11.4% of Americans work over 50 hours per week. As someone who still sometimes gets stuck in the whirlwind of the working world, I’ve compiled a list of methods in which we can all adopt a lifestyle that promotes a healthy balance between our work and ourselves.
Figure out what a work-life balance means to you. As individuals, we all need different things to regroup and recharge. Some may need more alone time, while some may benefit from more time with loved ones. Identifying what exactly we need to feel a greater sense of balance is the first step in achieving it.
Set manageable goals. Having a realistic idea of how much work we are able to manage in a day is crucial in avoiding setting ourselves up for failure. Create goals that are SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound).
Prioritize. Create a daily to-do list and start with the tasks that need to be completed that day. At the end of the day, if there are things that need to wait until tomorrow, they will be things that can wait until tomorrow.
Learn to say no and delegate. We all want to be good at our jobs, but part of being a productive employee is recognizing if something will be biting off more than we can chew. Instead of saying yes, try: “Although I would love to be a part of that project, but I feel it may be best to focus on my current projects at this time. Maybe we can assign this to project to someone who can put the time into it that it deserves.” Be honest. Chances are we would rather be great at one job than just okay at several jobs.
Be more productive at the office. Turn the cell phone off. Minimize distractions. Do what is needed to do in order to allow yourself to get the job done, which may help you……
Leave work at work! This is the best advice I’ve gotten from a supervisor: “After work, allow yourself the time to process and reflect on the day as you collect your things and walk to your car. As you shut your car door and drive away, leave the work day where it is: behind you.” In addition, by being more productive in the office, we can limit the amount of work we are doing from home. Small Business Trends reported that 40% of employees believe it is acceptable to answer an important work email at the dinner table. Part of having a healthy work-life balance is making a clear separation between work and life.
Take more mental health days. I hate taking days off, and sometimes I feel like I need “TAKE MORE MENTAL HEALTH DAYS” written in big, flashing letters above my desk. Sometimes I feel overwhelmed with the fact that work goes on without me when I’m not there, and it’s hard to return and feel like I need to “catch up.” However, the more I allow myself a mental health day, the more I find myself in a better mindset to tackle the tasks ahead of me with ease.
Have more fun. It’s hard to avoid spending time away from work simply gearing up to resume the grind. We can’t forget to have fun! Go outside, spend time with family, hit the gym. Social interactions and healthy self care skills have a direct positive impact on both mood and productivity.
Most importantly, we must be gentle on ourselves. If we find ourselves burnt out or overwhelmed, we can reflect and ask ourselves, “How have I been balancing lately?” It’s hard to navigate between wanting to be good at our jobs and wanting to be good to ourselves, but hopefully some of these changes in daily routine can help to alleviate some of the imbalance.